Form groups of four and number the participants within the group. The participants run behind each other in single file at a certain distance and at a normal basic pace (number four at the very back, number one at the very front). Number four overtakes all the other participants and continues to run at a faster pace until the distance to the person behind (number one) is approximately the same as the distance between the other runners. The number three then starts to overtake the runners in front (possibly with a shout from the new leader). According to the time set by the sports leader, the participants continue to move at the basic pace and the respective pace changes without interruption.
Variant I:
Change the distance of the participants.
Variant II:
Change the basic pace.
Variant III:
Change the group size (3-8 participants).
Intensity level: 3 (medium)
HFmax: 80-90%
Speaking rule: speak in complete sentences
